29   318
20   261
1   163
5   198
7   176
4   143
2   128
9   155
114   264
2   148

2015 Training Diary – Week 11

2015 Training Diary – Week 11

I was in London on a course for a couple of days this week, which meant long days and a foggy head full of financial regulation. This meant no weightlifting, and one less CrossFit session than I’d hoped to do, and a grand total of 4 training sessions… which for me, isn’t that much! But what I did, I enjoyed and for me that’s my biggest “why” for all of this anyway.

This week I also managed to get a couple of things ticked off the wedding checklist… some loose ideas for a hen night, plus wedding rings! Apparently you can get silicone wedding bands so that you can still wear a ring to train. What do you think, is this a yay or nay?

Week 11: 9th to 15th March 2015

Monday – Rest day.

Tuesday – Rest day.

Wednesday – CrossFit 6am. As much as everyone loves to hate burpees, Roxanne is still one of my favourite warm-ups. For those who don’t know it, you play the classic song by The Police and do a burpee everytime you hear the name “Roxanne”. I always remember my first session at CrossFit Raeda, and barely keeping up with the burpees towards the end of the song. Now we even add in a squat on “red light”. Fun times. After that we did wheelbarrow walks, wall climbs and handstand holds to work on our handstand progressions. Strength was 6 x 6 push press at 60-70%, I worked at 35kg. The WOD was a team WOD of 2-3 people, with 3 rounds for time of:

a) 250m row

b) 10 american kettlebell swings (16kg), 10 goblet squats (16kg), 10 alternate russian kettlebell swings (16kg)

c) 15 burpees

I worked with Jo and we finished in 5:58.

Thursday – Run 6:30pm. I met up with Laura and Gemma (who I’m running the Warrior Adrenaline Race with in April) and we set off on a 4 mile loop, which ended up being one of the fastest 4 mile runs I’ve ever done – not in terms of speed, though we didn’t plod, but we just chatted the whole way round! I love runs like this, it makes it all the more enjoyable when you can talk and talk until you realise you’re nearly at the end. Thanks girls!

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Friday – CrossFit 6am. We’re over halfway through the CrossFit Games Open now, with the announcement of 15.3 on early Friday morning. For the first time, there was a WOD that started with muscle ups. Usually these are left to the end of a WOD so that those who can’t do them can still submit a score for the rest of the WOD, but this time around, with the new scaled division, Mr Castro decided to throw the gauntlet down and see who can and can’t do muscle ups. Needless to say I took the scaled option, which was a 14 minute AMRAP of:

50 wall balls (4kg)

200 single skips

I was actually pretty pleased that the scaled option stepped down from double unders to single skips, as it’s no secret that I’m not very good at double unders. For a lot of people it was a shame that it was scaled so much, but that’s not to say that it was an easy WOD by any means – it really got your lungs working.

I struggle with squat depth, so knew that forcing the wall balls below parallel would take its toll, but tried to power through as best I could. We only have 3, 5, 6 0r 7kg wall balls at the box so in order to meet the minimum I went with a 5kg, though in reality I’m sure the 1kg weight increase didn’t affect me that much. I did the first set of wall balls in two sets of 25, which was probably too much and I ended up fluffing up my first set of skipping by keeping on tripping over the rope. I had to break it up so much that by the time I got back to the wall I’d already wasted what seemed like ages. I finished the WOD on 577 reps, which I wasn’t pleased with. I knew I could do better and that I’d probably end up trying it again before submitting my final score on Monday evening.

*Spoiler alert* – I tried the WOD again this morning and manged 651 reps, which I was much happier with. It just goes to show that it’s worth trying again if you think there might be more room in the tank.

Saturday – Rest day. If you can call walking around a shopping centre all day “rest” (though I probably needed the walking to loosen off my legs after 15.3… gorilla walk anyone?). And… not a single piece of fitness kit purchased!

Sunday – Runday! 7 mile run, 11am. I met up with a couple of friends (Laura and Rachel) from CrossFit and we did a 3 mile loop, then Rachel dashed off home and Laura and I did another 4 mile loop. This was another run where we just chatted and chatted. I wore my new Buff, kindly given to me to try by KitShack and it really came in handy with the drop in temperature. I wore it around my neck for most of the run, but had it pulled up over my mouth and nose at the start of the run, which helped keep them warm while breathing in all the cold air.

It’s Reading half next weekend so my mileage has dropped back down a little from 10 to 7 miles (though I only did 4 instead of 10 miles last weekend). I only have one run next week, which is a 5k easy run with half-mile reps at half-marathon pace. All I can do now is hope that my lack of speed training (from not sticking to the plan) doesn’t stop me from getting near to my PB.

Wish me luck!

Mileage Tracker

Weekly Miles: 11 miles

Running Total: 116 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week On track (one joker used!)
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported (for a second or two!) once up
Pullups 5 strict (end Q2) 2 underhand grip
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly creeping up!
Snatch 2/3 body weight 40/47.5kg
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Georgina Spenceley
Georgina Spenceley

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